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Damect Dominguez
July 25, 2024
5 Keys to PR Your Snatch & Clean + Jerk: Part 3, Bodybuilding Accessory
Welcome to part 3 of our 5-part series on improving the snatch and clean and jerk. In parts 1 and 2 we covered the importance of the pull and the push press and back squat, respectively. Today, we’ll discuss an often underutilized training component in Olympic Weightlifting–bodybuilding.
Recently, bodybuilding has gained a lot more popularity among Weightlifting coaches and athletes. And who can argue its effectiveness when one of the most successful teams in international Weightlifting uses bodybuilding so effectively in their training? Take a second and Google the Chinese national team. You’ll undoubtedly see some of the most developed and aesthetically pleasing upper backs, shoulders, and bodies in general. Seriously, some of these guys look like they could win a bodybuilding competition.
The use of bodybuilding accessory exercises is a significant component of the Chinese weightlifting training methodology and many other programs in the sport. These exercises serve several purposes including:
1. Muscle Hypertrophy: Building muscle mass to enhance strength and power output. Hypertrophy
training increases the size of muscle fibers, particularly the Type II (fast-twitch) fibers, which are crucial for
generating high levels of force. Larger muscles have the potential to produce more force.
2. Addressing Weaknesses: Identifying and strengthening weak points in the lifters' muscles and movement patterns. For instance, targeting the lower back, shoulders, or hamstrings if they are lagging.
3. Injury Prevention: This is one of the biggest arguments for incorporating bodybuilding into an Olympic Weightlifting program. Strengthening stabilizer muscles and improving overall muscle balance to reduce the risk of injuries. This includes exercises like rotator cuff work, core stabilization exercises, and accessory lifts that promote joint health.
4. Improving Stability and Control: Enhancing the lifters' ability to stabilize and control heavy weights. Core exercises, unilateral movements, and specific stability drills are commonly used.
In my program, Oly Strong, we do a lot of bodybuilding accessory work. Specifically, Oly Strong incorporates a lot of pulling variations for the back like barbell rows and weighted pull-ups, and core work like weighted decline sit-ups and holds, to name of few.
Here are a few bodybuilding accessory trainings from Oly Strong:
4 Sets
6-10 Close-Grip Barbell Tricep Press
-straight into-
8-12 Lu Raises
Rest as needed between sets.
6-10 Close-Grip Barbell Tricep Press
-straight into-
8-12 Lu Raises
Rest as needed between sets.
4 Sets
8-12 Overhand Snatch Grip Bent-Over Barbell Rows
-straight into-
1 Minute of Max Wide-Grip Pull-ups
Rest as needed between sets.
8-12 Overhand Snatch Grip Bent-Over Barbell Rows
-straight into-
1 Minute of Max Wide-Grip Pull-ups
Rest as needed between sets.
Conclusion
In summary, while bodybuilding primarily aims at muscle hypertrophy, it simultaneously promotes significant strength gains through neural adaptations, connective tissue strengthening, improved muscle density, and various other mechanisms, all while promoting injury prevention. The combination of increased muscle size, enhanced neuromuscular efficiency, and a healthier body leads to substantial improvements in the sport of Olympic Weightlifting.
If you’re looking for a program that puts all this together for you–give Oly Strong a try!
Every single one of the 25 athletes that tested this program set personal bests in at least one variation of the squat, and the clean + jerk and snatch (this included beginner and intermediate lifters who trained in functional fitness). Again, If you want to blast through your old personal bests, this is the program for you!Have Any Questions?
We are here to answer all of your queries
